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Episode #: 63 Grocery Shopping and Cooking for Low Carb

 You’re Listening to the Keto and Low Carb Success podcast, Episode # 63, Grocery Shopping and Cooking for Low Carb.

As I said last week, and I hope you took heed, there is nothing that you cannot have while eating a low carb diet, and there is never an issue of deprivation. You are in the driver’s seat as you plan your meals and decide how to use your carbohydrate allowance. You are not denying yourself any foods, but you are making decisions based on what foods and what quantities make you feel best.

For this episode I am going to pull from Episode #14, Cooking for the Family, which aired September 1st, 2022, and Episode #15, Grocery Shopping, which aired September 8th, 2022. 

Review of Foods to Limit
There is no need to eat so separately from your family.
What mistakes are we making and why?
What are the costs of making these mistakes?
Calling out a new way for planning your meals
 Ideas for family meals
All about grocery shopping
This week's Actionable Coaching Advice
Next week's episode: Fnding your balance with Kaizen 

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Episode #:62 Foods for Low Carb Eating 

You’re Listening to the Keto and Low Carb Success podcast, Episode # 62, Foods for Low Carb Eating.

There is nothing that you cannot have while eating a low carb diet, and there is never an issue of deprivation. You are in the driver’s seat as you plan your meals and decide how to use your carbohydrate allowance. You are not denying yourself any foods, but you are making decisions based on what foods and what quantities make you feel best. But, there are some foods you should be aware of that you might want to limit. This episode goes into detail with some of them.

1. Bread and grains
2. Legumes.    (And Phytic Acid and Lectins)
3. Fruit and Fruit Juices
4. Starchy vegetables
5. Yogurt, milk and other dairy products
6. Honey or sugar in any form
7. Gluten-free products and Frankenfoods

This week’s Actionable Coaching Advice Using the Keto and Low Carb Planner (FREE RESOURCE, below) to find your own compatible foods.

Next Episode Coming up: Shopping and Cooking for Low Carb

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Episode #61: Why Do Low Carb Diets Work?

In this episode. you will see the many reasons a low carb diet has scientifically been shown to work. You will also see a few myths that you may come upon in your travels.
Your coaching advice this week is to build awareness during three days of eating. It is easier than you think to switch to a low carb lifestyle. This awareness is the first step.

3:25.     Why do low carb diets work?
5:00.      Insulin levels are lowered
7:06.     Water weight is released
8:01.     Higher protein is consumed
8:57.      There is a metabolic advantage to Low Carb
10:08.    Less variation and lower "food reward" results in lower consumption
12:22.    Three common myths about low carb eating
17:41.    This week's ACTIONABLE COACHING ADVICE
19:57.     Next week's episode

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Episode #60: Keto and Low Carb Baked Goods and Treats

First piece of advice: NEVER RUN BACK TO WHAT BROKE YOU.

In this episode I explore "Concept Cravings". If you are eating a lot of these food substitutions you only learn how to substitute, not how to sit with your urges and cravings or to explore foods that might be more filling and go a long way to have you feel better and improve your health. I talk about the dreaded binge but then when keto and low carb sweets and baked goods might be a good idea. Your actionable coaching advice this week will show you how there is no deprivation in eating this way, you just have to make decisions based on how foods make you feel - physically and emotionally.

3:25.      On to today's episode
4:50.      Use keto baked goods with caution
7:49.      The dreaded binge
10:50.   When keto baked goods and sweets ARE a good idea
14:04.    Feeling your best
15:20.    The learning curve
16:15.    Other slippery slope foods
17:40.    This week's ACTIONABLE COACHING ADVICE
19:43.    Next week's episode

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Episode #59: The Scale is a Lying Liar Who Lies

I am taking that directly from one of my favorite people, Jimmy Moore. I think it is perfect! I always say, “Keto is a shape-shifting diet.” When you get done listening to this episode go to the transcript to check out a photo I will have there. I don’t have the individual photos dated, but I do recall that this was several months into my Keto journey and my weight loss had been stalled. The pictures were taken about two months apart with very little to show for it on the scale.

(I AM SORRY - IT TURNS OUT THAT I CANNOT ADD PICTURES TO THESE SHOWNOTES. CLICK ON THIS BLOG TO SEE IT.)

But before I get into the liar who lies, I will  talk about NSVs and other "phenomena" such as the fabled WHOOSH, water weight, and developing patience.

4:40.     What is a NSV? It stands for Non-Scale Victories
6:11.     How could I go down in size but not in weight?
9:00.      The Whoosh Effect and Water Weight
11:40.    Your body's priority is restoring itself to health
13:19.    Be patient
20:13.    This weeks' ACTIONABLE COACHING ADVICE
22:37.    Episode 60 coming up next week.

Water Weight
Whoosh Effect
Gretchen Rubin

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Episode #58: Counting Carbs!

I want to talk today about being flexible with Keto, but I thought I would be jumping the gun because I haven’t done an episode yet on counting carbohydrates, and that is so important before you can begin to be flexible with them! So, this episode is all about counting carbs. I talk a little bit about how you can be flexible later in the episode.

Before we even start, I want to make sure you understand what a carbohydrate is. After getting that, I will talk about three ways to count carbs. I am sure you have heard of Total and Net, but I introduce you to a THIRD way to count carbs: My own Granny Keto Hybrid System that my clients have been wildly successful with. My YouTube link is included below so that you can see for yourself, after listening to the podcast.

3:54.     What is a carbohydrate?
6:04.     Think of the system as a lock and key
7:40.     Choosing how to count your carbohydrates
8:29.     The net carb myth
10:18.   Which is right for you: Total Carbs or Net Carbs?
12:07.   Being flexible about the carbs helps sustain a Keto lifestyle
13:28.   Hybrid Counting
14:38.   Yogurt
16:30.    Bacon
17:31.    Salami and Ham
18:24.    Legal definition of zero carbs
19:08.    Sugar alcohols
20:53.    How to make this all work for your eating plan
23:05.    This week's actionable coaching advice
25:25.    Next week's episode: The Lying Scale that Lies

You Tube video on Counting Carbs

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Episode #57: When a Chip is Just a Chip:

There is so much dogma in the various camps about the right way or wrong way to do Keto, that it is enough to make a person’s head spin — even for someone who has followed Keto for quite some time.  I call this DOGMANTICS.  This episode will help you sort through all the different viewpoints on how to do Keto and Low Carb so that you can find something that is comfortable for yourself.  The episode also takes you along with me for my trip to Italy where I discovered that sometimes a chip is just a chip, and sometimes a gelato is just a gelato.

4:19.        Dogmantics
8:13.        A Paradigm Shift within a paradigm shift
11:59.     When a chip is just a chip
16:10.     Boxes and Boundaries
16:58.    Pandora's Box
20:50.    What kind of boxes should you use?
20:24.    Fuzzy Boundaries
26:36.    What this has meant to me
28:44.     This week's Actionable Coaching Advice
32:15.     Coming up next week

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Episode #56 : Food Freedom

In this episode, I explore what Food Freedom means for us, as people caught up in the multi-billion dollar diet industry, with – at best – it’s rules and requirements, and with – at worst – it’s tendency to drive people into disordered eating and towards other emotional issues. I give you tips for finding food freedom with any eating plan you are following  and give you the components for food freedom so you can move forward with getting healthy and losing weight. I also show you how to take charge of your health with the doctors you pick.
Your Actionable Coaching Advice this week is a full assignment!

2:07.       What does Food Freedom mean for the dieter?
4:02.       Tips for Food Freedom
7:39.        Take Charge of Your Health
9:50.        Components of Food Freedom
12:45.      You have to be healthy to lose weight
15:53.      This week's Actionable Coaching Advice
18:44.       Next week's episode

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Episode #55 - Keto and Low Carb Success Course

I am so excited to share with you that my new course, Keto and Low Carb Success is opening up this coming Monday on June 26th.

In this episode find  the path to changing your (diet) life forever! Become educated, become motivated, become inspired!

4:29.      Module 1: What are Keto and Low Carb?
5:51.      Module 2: Preparing for Success
7:52.      Module 3: Carbohydrates - Not the enemy but not a best friend
9:26.      Module 4: Sugar and Baked Goods
10:27.   Module 5: Grains and Legumes
11:54.   Module 6: Fruit and Protein
12:39.   Module 7: Fats and Starchy Vegetables
13:40.   Module 8: Making it all work for you
15:14.   Module 9: It's not just what's on your plate
16:10    This Week's Actionable Coaching Advice
22: 13.   Episode 56 coming up.

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Episode #54: Gentle Nutrition

When you learn and practice Gentle Nutrition, you will be eating what is good and healthy for your body, while also satisfying your need to eat things that you enjoy. 

 The more you eat this way, the more you will be eating along the lines of the spirit of your eating plan, rather than the rules of a diet. You will be getting the nutrition that your body needs, while also getting the satisfaction that your mind needs.

You will also be taking care of your mental health, not just your physical health. Start by listening to your body and building an awareness of where what you want intersects with what you need.

2:07        What is Gentle Nutrition?
4:35       What else are we honoring besides our hunger when we choose gentle
                  nutrition?
4:55       And let’s take a look at mental health for a moment.
7:08       And what about plans that do not teach anything about nutrition?
9:12       In order to practice gentle nutrition, you need the desire, knowledge and
                 awareness of the foods to do so.
10:27    Start by listening to your body.
14:33    HERE IS YOUR ACTIONABLE COACHING ADVICE FOR THIS WEEK
20:25    My course, Keto and Low Carb Success is built on nutritional wisdom and the
                 most important elements of finding your normal through help with urges,
                feeling your best, setting smart goals, learning about your next best decisions,
                etc.
22:00.  Episode 55, coming up next week.

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